As we all know, powerful legs and lungs are crucial for top performance on the bike. But your core plays an equally important role and this time of year is perfect for building and strengthening it. A strong core gives you stability, balance, and a more efficient power transfer when riding.
Throughout my career, I’ve always made sure to focus on core work, especially during winter. So in this week’s newsletter, I want to share my three favorite exercises for strengthening your core. None of them require equipment, and you can easily do them anywhere. I usually wear our MAD.ONE track pants for strength training - have you tried them yet?
1. Donkey Kicks
This one is great for your lower back and glutes. There are many variations, and I like to mix them up to really feel the muscles working.
Start on all fours with your hands under your shoulders and knees under your hips. Lift and extend one leg until it’s in line with your back. Do 10 small bounces up and down to activate your glute. Then lower your leg to the starting position and bring it back up again, this time bending your knee - like a donkey kicking backward. Do 10 reps, then switch legs.
You can also add a Rainbow Kick variation. Extend one leg straight back, lift it up, and move it in a controlled arc over the supporting leg, lightly tapping the floor on the opposite side. Sweep it back up and over to the starting side, keeping your hips level and core engaged. Do 10 of these on each leg.
2. Plank
This is a classic core exercise - simple, but it works. I always do both a regular plank and a side plank - on each side, of course.
If the side plank feels too easy, you can add a small movement. Lower your hips a few centimeters toward the floor, then drive them back up to the starting position. Or, once in a stable side plank position, raise your top leg to hip height, keeping it straight with your toes pointing forward, and move it slightly up and down. It might look easy, but you’ll definitely feel it.
3. T-Raise
This one’s great for the upper back and lower traps. It improves posture, shoulder stability and overall upper-back endurance.
Lie face down with your arms extended out to the sides, forming a “T-shape”, thumbs pointing up. Lift your arms slightly off the ground, then lower them back down in a controlled motion. I really like this exercise because it helps a lot with my posture - both on and off the bike.
There you have it! These three exercises have been my go-to core moves throughout my career. The different variations of Donkey Kicks, in particular, have always been part of my training routine.
If you want to get a head start on the new season, try doing these three exercises regularly. I bet you’ll notice the difference on the bike in no time.
Enjoy!
Best,
Jakob
